Wednesday, December 28, 2011

Excitement as Jan 1st Approaches

Before ...

There is so much excitement in the air - everyone I talk to is gearing for January 1st!  This is going to be the healthiest year ever!!! Re-inventing ourselves continues to be the best thing that ever happened to us ...
      • We know it works!
      • We know you can and are doing it!!
      • And we know we can all help each other!!!

There's a buzz as January 1st approaches!  I've spent a bit of the holiday checking in and so many clients are coming on and clients I haven't chatted with in ages are thriving - it's so fun!

Greg and I are committed to helping you find and stay on the path to optimal health!
Start thinking about what you have "Lost and Found" this past year and what you plan to lose and find in 2012 - we'll begin asking for the stories and comments to share.  For now, tell us your goals - we LOVE helping you initiate your own personal system and get the plans in motion so they become good healthy habits!

Sunday, December 25, 2011

Breath deeply, the holidays are almost over.

The following YouTube video is something that I find helpful after a busy holiday.  This exercise, described by Dr. Jahnke as chi chi wu, will help relax, heal and energize.  Stop for a few minutes, give it a try.  How do you feel?  We will be posting more information on Tai Chi and QiGong exercises in the future.  After doing the exercise we would love to hear about your experience.  

Since New Years is an arbitrary date anyway, Polly and I have decided that for us, this New Year starts on December 26th.  If you are thinking it is time for you to get started on that resolution of bringing better health into your life, take a  couple of deep breaths and give us a call.  We look forward to hearing from you and sharing your stories.  Have a wonderful 2012.

Thursday, December 22, 2011

Greater Portland Ranks First

Global Portland:
A 2011 Progress Report

From: Mayor Sam Adams,,  December 22, 2011

Dear Portlander,

“Be the scrappiest small global city in the United States. That's my goal for Portland to succeed in the global economy.

Exporting more goods and services to more places in North America and around the world is how we will do it.

We have a lot going for us: a talented workforce, innovation-focused firms and a culture of actually still making things for export. Even without a coherent regional strategy or partnership, Greater Portland ranks second in the nation in export value as a percentage of our economy.”

Greater Portland Ranks First in the Nation
From a health perspective, Portland is the birth place for “Take Shape For Life,” working to create health within the community and export it nationwide.  This unique program, created by Dr Wayne Scott Anderson, has more TSFL Health Coaches in Portland than anywhere else in the nation. 

To become a part of this Health Revolution that is bringing health to our nation, contact Polly or myself at Health Coach Resource.  Health is one of the greatest gifts you can bring yourself and your family this holiday season.  The journey begins with a decision to create change.  When that decision is acted upon, good health will bring joy for a lifetime.

Cabbage Tomato Beef Soup

by on DECEMBER 22, 2010

With the winter months being quite chilly, having a nice warm meal to enjoy at the end of your day can be overly delightful. A lot of recipes now are quite high in sodium, that they in turn are quite unhealthy for you. We’ve definitely took this into thought during the development of this next recipe.
The Cabbage Tomato Beef Soup is very diet friendly, matching all the requirements for the Medifast Lean and Green meal guidelines. This meal is not only going to be excessively delicious, but the smell in your home while it is cooking will make you very impatient while waiting to consume it. Warm up your winter months with this delicious Medifast recipe. This is one soup you’ll want to have over and over again.
  • 12 ounces beef broth (1 can)
  •  1 pound lean ground beef lean
  •  4 cups cabbage, chopped
  •  2 white onions, chopped
  • 3 clove garlic, chopped
  • 1 green pepper, optional
  • 1/2 cup chopped celery
  • 4 cups water
  • 2 cups tomatoes, (28-32 ounces) chopped, with juice
  • 2 dashes of hot sauce, optional

1.In a large pan, brown beef, remove to plate and cover.
2.Add chopped onion, celery and pepper, saute on medium heat for 5 minutes or until onions are soft.
3.  Add garlic and any dried spices, stir for 30 to 60 seconds.
4.  Pour in broth and gently loosen flan from bottom of pan.
5.  Add tomatoes, browned beef and cabbage.
6.  Bring mixture to boil over medium-high heat; turn down to low.
7.  Cover and simmer for about 1 hour.
8.  Season to taste with salt, pepper and/or hot sauce.
     Makes 8 servings
Courtesy of:

Wednesday, December 21, 2011

Holiday Gift Ideas for the Last Minute Shopper!

These Holiday Gift Ideas for the Last Minute Shopper have long lasting benefits!
Give the gifts of Hope, Health, and Happiness!

Ø  Dr A’s Habits of Health (book, workbook, video) 
Ø  Fitness Ball or Exercise Ball
Ø  Yoga / Exercise Mat
Ø  3-5 pound Hand, Ankle, or Wrist Weights
Ø  Exercise Bands - they come in different strengths
Ø  Pedometer
Ø  Subscription to "Self Magazine" or "VegNews" 
   (Great recipes for everyone!)
Ø  The new and improved TSFL Blender
Ø  An Exercise or Dance DVD
Ø  Gift Certificate to athletic shoe & clothing store
Ø  Gym Membership for a month or a year
Ø  Stationary bike or all terrain bike
Ø  Treadmill / Elliptical
Ø  Wii Fit or Dance program 
Ø  Water Aerobics classes
Ø  Fruit of the month subscription
Ø  Thermos or nice water bottle
Ø  Food Scale (Salter is a nice one)
Ø  Gift Certificate to book store or good book on self improvement
Ø  Daily Journal
Ø  Hand held massager
Ø  Body Weight scale
Ø  Relaxation gifts such as great music, candles, bath oils
Ø  Manicure, pedicure, facial, makeover
Ø  Massage
Ø  Treat a family member to a month of the Take Shape for Life Program and your Health Coach. It is always fun to get in shape with a buddy!!

Monday, December 19, 2011

Fat cats earn less. One cost of obesity.

 Fat Cats Earn Less
An article today from Health Day News examines the smaller paychecks of those who weigh more.  Though this is obviously unfair.  If fear or anger is the only motivator for change, those changes will not be sustainable.  The first step on the road lasting change is a vision and desire to move towards creative goals.  Creating health is much different from being on a diet.  Diets may last for a period of time while creating health is a change in lifestyle; an ongoing learning process.  What are the goals you want to set for your health and when do you want to begin?  Polly and I at Health Coach Resource are looking forward to listening to your goals and help you develop and acquire the tools you will need for the journey.

MONDAY, Dec. 19 (HealthDay News) -- Obese Americans have smaller paychecks than those who aren't overweight, and this difference is especially strong among women, a new study finds.
The analysis of data from the National Longitudinal Survey of Youth revealed that in 2004, overall average annual incomes were $8,666 less for obese women and $4,772 less for obese men compared with normal weight workers.
In 2008, obese women made an average of $5,826 (15 percent) less than normal-weight females, the George Washington University researchers said.
"This research broadens the growing body of evidence that shows that in addition to taxing health, obesity significantly affects personal finances," Christine Ferguson, a professor in the department of health policy, said in a university news release. "It also reinforces how prevalent stigma is when it comes to weight-related health issues."

Saturday, December 17, 2011

Weighing in on Dietary Fats

Weighing in on Dietary Fats
Some Fats Are Healthier Than Others
Republished from NIH Newsletter With the winter holidays upon us, you’ll likely be surrounded by family, friends and plenty of good food. Many of these foods, though, can be high in fat. Learn which fats are naughty and which are nice to your health. Then you can make smarter food choices.
We need a certain amount of fat in our diets to stay healthy. Fats provide needed energy in the form of calories. Fats help our bodies absorb important vitamins—called fat-soluble vitamins—including vitamins A, D and E. Fats also make foods more flavorful and help us feel full. Fats are especially important for infants and toddlers, because dietary fat contributes to proper growth and development.
“Fats are really the most concentrated source of energy in the foods we eat, and our bodies need that energy,” says NIH nutritionist Dr. Margaret McDowell. “Fats are truly an essential nutrient.”
Problems arise, though, if we eat too much fat. Dietary fats have more than twice as many calories per gram as either proteins or carbohydrates like sugar and starch. Excess calories, of course, can pack on the pounds and raise your risk for diabetes, cancer and other conditions.
Are dietary fats improving your health or… ?  If you are ready to make positive changes for better health, contact us at Health Coach Resource and let’s talk about using the right amount and the right kind of foods in your diet.

Tuesday, December 13, 2011

The Future of Personal Sustainable Thinking

The Future of  Personal Sustainable Thinking

Our job at Health Coach Resource is to inspire people towards greater health and a more    sustainable future.  Being stuck with a glass half-empty point of view is not inspiring or fun.  Neither is going on a diet.

Going on a diet can set up a process that is in conflict with what we really want to accomplish.   When we are stuck in a pattern of "yo-yo dieting" we go from dieting to not dieting and back again.  We become frustrated, unhappy and in danger of never reaching our goals.

Knowing that the topic of weight is, "a really heavy one," we are are here to shed a little light on things.  Start by taking the  Habits of Health,"Health Quiz," Health Quiz.  This will help you understand your real current situation.  From here we can help you create a vision, make an action plan and provide you with the needed tools.  If you are ready to begin this journey towards better health in your life, contact us today to get started on a path to a more "sustainable" future. 

The thought for this blog came from Steve Bishop's article on "Sustainable Design Thinking."

IDEO's Steve Bishop on the Future of Sustainable Design Thinking
DEC 9 2011, 9:02 AM ET The atlantic magazine

What is most challenging about working in sustainable design?

“Just the topic in general is a really heavy one. It's talked about in terms of gloom and doom. Many people approach it from a glass half-empty point-of-view, which is not inspiring and not fun. It's not an inspirational topic for a lot of people; it's "we've got to save ourselves." My job is meant to inspire people and show how sustainability is an opportunity. I try to come at it from an optimistic and intuitive point of view. There is something fun and interesting in sustainability -- that's what I try to emphasize to clients…”

Monday, December 12, 2011

Holidays Are Part of Our Health and Well-Being!

The Holidays are part of our delight-filled journey to life-long health and well-being. Thankfully, "It's a Marathon, Not a Sprint!"

Dr Andersen suggests that we show off a little! You've worked hard to pare down (and lose the lard!) - Treat yourself to a new dress or shirt and slacks ... and enjoy the compliments!!!

Completing the "My Plan of Action for Surviving this Event" is a priceless little tool. I can't wait to hear how you use it!  Click here to read Dr A's Healthy Holiday Survival Guide and let me know what you think! 

The Survival Guide also includes recipes for :
Frozen Pumpkin Shakes, Cinnabon Shakes, Shake Cookies, Green Bean Almondine, Hot Cocoa Viennese, Gingerbread Loaves, Holiday Stuffing, and Herb Roasted Turkey Breast.

Dr A reminds us to stay full, bring "hostess gifts" of attractively arranged raw veggies for munching, and use small plates and bowls when possible. Eating slowly and mindfully allows our brains to get the signals of fullness and pleasure so we don't feel the need to stuff ourselves.

Hurrah for the life-saving skills of the Habits of Health!!! 

Saturday, December 10, 2011

"Gee Whiz" Stuffed Petite Peppers

This recipe came into existence due to a bag of small sweet peppers that were left over from Thanksgiving.  We had also just been to some friends house who shared with us a recipe for a great vegan dip called "Gee Whiz."  

Combining the two we came up with "Gee Whiz" Stuffed Petite Peppers.
Wash and dry about 20 small sweet peppers, toss with a small amount of oil of your choice. Line a baking sheet with foil and preheat oven to 400 degrees.         
Cut the tops off peppers and with a skewer poke a small hole through the bottom of the pepper. (This allows the moisture to vent.  Cooking caused our first batch to push stuffing out.)                 
Make up a batch of "Gee Whiz" and with a rubber spatula put "Gee Whiz"  into a pastry bag or a Zip Lock bag and cut a small corner off.  You can now fill the small peppers easily.                       Arrange stuffed peppers on baking sheet and place in preheated oven for about 20 minutes.  Check peppers for browning on bottom and finish under broiler for an additional 1-2 min.  Remove from oven and serve hot.
Gee Whiz from The Uncheese Cookbook © J. Stepaniak, 1997
·        1 15 1⁄2-oz can GreatNorthern beans
(about 1 1⁄2 C), rinsed well and drained
·        1⁄2 C pimiento pieces,drained
·        6 T nutritionalyeast flakes
·        3 T fresh lemon juice
·        2–3 T tahini
·        1⁄2 tsp onion granules
·        1⁄2 tsp preparedyellow mustard
·        1⁄2 tsp salt
Process all the ingredients in a blender until completelysmooth. Transfer to a storage container and chill thoroughly before serving.

Wednesday, December 7, 2011

To snack or not to snack, that is the question. Will it make me fat?

The following is an interesting article published in Health Day News and tells us how a person on the diet they recommend can lose 10 to 12 % of their body weight if they follow the plan for a year.  If my calculations are correct, a 200 pound person would lose 20 to 24 pounds after a year of this, with no mid-morning snacking mind you.

At Health Coach Resources we can show you how to lose up to 2 to 5 pounds per week by eating every two to three hours.  To recalculate, comfortably shedding 2 pounds a week for 52 weeks adds up to a 104 pound weight loss.  Plus, snacks mid-morning and before bedtime are the norm.  We know you will enjoy a program that really works, not be on a diet!

We can help you reclaim your health!  Our program is nutritious, comfortable to be on, cost effective, and easy to use.  Contact us today, share with us your vision of health and let us help you get started without further delay.

Thursday, December 1, 2011

A is for Apples and Alzheimer’s …

Apples promote brain health and slow the onset of dementia and Alzheimer’s disease according to several recent studies. 

Eating lots of fresh produce helps us look and feel younger in others ways too according to Dr Andersen, author of Dr A's Habits of Health and founder of Take Shape for Life. The nutrients, phytochemicals, and antioxidents found in fruits and veggies keep our cells functioning well inside and out! This means:
  • Skin stays smooth and elastic so we can age gracefully;
  • Teeth and gums benefit for all the chewing;
  • Tummies communicate sense of satisfaction and fullness called “satiety.” This feeling of fullness helps us keep from over-indulging in less nutritious foods;
  • Guts are really happy with the ingestion of healthy fiber and can "move" along with ease and regularity;
  • Immune systems are strengthened and better able to kill viruses and fight inflammation
  • Tumor growth and many cancers can even be prevented with a good diet!
Our Take Shape for Life program helps all of us assess where we are, where we want to be and how to align ourselves to enjoy a lifetime of vitality and health. Here are a few things you can do to get started:
Health Coach Resource provides health and wellness coaching for individuals, families, and employee groups.  We guide clients through our medically directed program of rapid weight loss, transition, and maintenance. We also offer training for qualified individuals who are seeking health coaching jobs and careers. Health Coach training and certification lights up our lives as it lightens the burden of hopelessness and disease caused by poor habits and obesity in America.  Click Here to learn more. 

Call 503-313-4820 or E-mail me today ... just put, "I'm Ready! in the subject line!